Leslie, shouldn't we eat when we feel hungry? Isn't that a good thing?

Yes, definitely. You want to eat when you feel hungry. You want to stop eating when you no longer feel hungry. You should feel satisfied, not full.

It's important to know what hunger feels like. Many of us often eat when we are not truly, physically hungry. We eat because the site and smell of food in front of us is too tempting to resist – and because it just tastes good. Other times we eat because we're bored, sad, lonely or stressed out.

So the key to successful weight control is learning to listen to your body's hunger cues. You want to eat when you feel hungry, but not famished. That's really important. Feeling overly hungry can trigger overeating.

Okay, so what foods can help suppress our appetites and keep us feeling full longer? 

Let's start with protein-rich foods such as lean meat, fish, poultry, egg whites, dairy, tofu and legumes . These foods help you feel full longer because they require more time to digest and absorb than other nutrients.

Don't skip protein at breakfast. Research suggests that eating lean protein in the morning keeps you satisfied longer than if eaten at other times of the day.

Divide your protein intake among three meals and two snacks. Protein-rich snack choices include nuts, soy nuts, edamame, hard boiled eggs, part skim cheese, yogurt, and soy milk.

Where do carbs fit in?

You want to avoid eating refined (white) starches and sugary foods at meals and snacks. These are high glycemic foods that cause blood glucose and insulin levels to spike after eating. In response to excess insulin, blood glucose levels drop more quickly over the next few hours which can trigger hunger and overeating.

Instead, include low glycemic foods at meals that are more digested slowly digested and help keep hunger at bay. They include beans, lentils, nuts, pasta, brown rice, sweet potatoes, steel-cut or large flake oatmeal, oat bran, Red River cereal, 100 per cent bran cereals, yogurt, milk, unflavoured soy milk, apples, oranges, peaches, pears and berries.

Any truth to the grapefruit diet?

Maybe. According to a 12 week study of 91 overweight adults, eating half a grapefruit with meals can result in weight loss. Individuals who ate grapefruit had significantly lower levels of insulin after eating which was thought to control hunger. The researchers speculated that natural plant compounds in grapefruit were responsible.

What other foods can suppress appetite?

Hot chili peppers. Research has found that capsaicin, the component that gives red chili peppers their heat, can reduce hunger and increase calorie burning. Last month a study from Purdue University demonstrated that adding cayenne red pepper to meals was effective at reducing appetite for fatty, salty and sweet foods, especially among people who did not consume it regularly.

Season pasta sauces, pizza, chili and stews with dried cayenne pepper, red chili flakes or hot paprika. Garnish meals with hot salsa or chopped hot fresh chili peppers. (Wear rubber gloves when handling fresh chilies as they contain oils which can burn your skin and eyes.)

Chew (sugarless) gum. A recent study found that chewing gum for one hour in the morning helped participants eat fewer calories at lunch. The theory is that chewing stimulates nerves in the jaw connected to the brain region that regulates satiety.

Any other tips to fight off hunger?

After every bite, put down your knife and fork, chew thoroughly and sip water. Do not pick up your utensils until your mouth is 100 per cent empty. It takes roughly 20 minutes for appetite-related hormones to kick in and tell your brain you've had enough to eat. That's why eating quickly can cause you to eat too much before you're fully aware of it.

Assess your hunger. Determine how hungry -- or satisfied -- you feel before you eat, halfway through a meal, and after you finish eating. Stop eating when you feel satisfied, but not full.